warm-up: 800m Run, 2 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)

strength:  7 rounds of weighted pull-ups – go for max weight and max number of pull-ups on each round

wod
5 rounds for time
8 Squat Cleans 95/65 lbs
20 Push-ups (hand release)
20 Sit-ups (abmat)